These sweet, nutritious muffins make for a healthy breakfast, snack, or dessert.

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  • Preparation Time

    15 minutes

  • Cooking Time

    30 minutes

  • Difficulty Rating


  • Serves



  1. 2 cups / 224 g currants, fresh or 5 Tbsp./ 45 g dried
  2. ½ cup / 80 g quinoa or potato flour
  3. 2 cups / 320 g brown rice flour
  4. 2 tsp. / 9 g baking powder, aluminum-free
  5. ½ tsp. / 1 g ground cinnamon
  6. 1 cup / 95 g ground almonds or almond meal/flour
  7. ½ cup / 120 ml olive or nut oil (i.e. macadamia, almond)
  8. 2 omega-3 or grass-fed egg yolks or 1 Tbsp. / 6½ g whole flaxseed + 3 Tbsp. / 45 ml water + 1 tsp. baking powder
  9. 1 tsp. / 4 g vanilla extract
  10. 2 omega-3 or grass-fed egg whites or 2 Tbsp agar powder + 2 Tbsp water
  11. 1¼ tsp. / 3 g Stevia or monk fruit sweetener powder or ½ cup inulin/chicory root sweetener
  12. 1 cup / 240 ml organic grass-fed or vegan milk


  1. Preheat your oven to 375°F / 190°C. Mist 16 paper muffin cups with oil, and set them in a standard muffin pan.
  2. Vegan preparation: Grind flaxseed to a meal, and mix with warm water In a small bowl; allow to sit for 2-3 minutes to gel. Blend in baking powder. In a small bowl large enough to accommodate a hand blender or mixer blades, mix together agar agar+water, and whip. Refrigerate the agar+water mixture until chilled.
  3. In a large bowl, mix together the flours, baking powder, cinnamon, and ground almonds.
  4. In a small bowl, combine the remaining, egg yolks or flaxseed mixture, oil and vanilla extract.
  5. Gradually blend the oil mixture into the dry mixture, alternating with milk.
  6. In a separate bowl, beat the egg whites or chilled agar agar mixture until fluffy; slowly beat in the sweetener until stiff peaks form.
  7. Fold the currants into the beaten fluff; add this mixture to the oil-flour mixture.
  8. Fill the muffin cups with the batter. Put the muffin baking pan over the center rack of the preheated oven and bake for 25 minutes.
  9. Transfer the baking pan onto a cooling rack and cool for 5 minutes, before taking out the muffins to completely cool before serving.

Serving Size: 1 muffin

Exchanges per Serving: 1⅓ Carb, 1 Protein, 1 Fat

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Comments 61

    • Hi, raisay, and welcome 🙂 If you click on “Exchange mode” in the toolbar above any menu generated by the Menu Planner application, you will see the exchanges (nutritional units) allotted to you for each meal, and totaled for the day at the bottom. These exchanges translate to the following nutritional values:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

  1. Hi, Hotlight. The exchanges are listed in the Comments section above. If you are seeking the number of grams of carbohydrates, multiply the number of “Carb” (and “Fruit,” if relevant) exchanges by 15.
    Yes, you can change the ground almond flour to soy, but then you should add 2 more eggs or 1/2 cup (120 ml) flax see gel.

  2. Hi, new to the trim down club, I tried this recipe tonight, the recipe talks about butter, but there is no mention of butter in the ingredients? One of the comments, someone said they melted the butter to make it easier to blend in, but no mention of how much. I added a couple of ounces of butter to be safe, can any one tell me if there is meant to be butter in there and if so how much? The muffins are okay but a bit on the dry side??

  3. Hi, HermanMurray. The Menu Planner does include many common foods, and you can replace ingredients in these recipes with those. As long as you use whole foods that are minimally processed and refined, you’ll be fine here. By the way, Bi-Lo does have whole foods, and you can order some of the specialty items from Bi-Lo here:

  4. recently made these, probably wont use potato flour as it makes them gritty and dry.
    also the measurement conversion from cups/ounces to grams is very confusing they are not standard measurements when you compare. 1 cup, I thought was 250 gm? bit it and miss.
    also where it tells you to combine butter and egg yolks, found it was difficult to incorporate, so I melted the butter instead, a lot better.

  5. Hi, BigDeal99. Buffalo milk is richer than regular milk, and so is the equivalent of this muffin. You can also look at the exchanges it provides by clicking on “Exchange mode” above your menu, and you will see that you can substitute a regular class of milk plus a pat of butter or teaspoon of oil somewhere else in your day. If you would like more control over what’s in your menu, the Menu Planner application may suite you best.

  6. I chose this as a replacement for buffalo milk. Guess I could use mouse milk, it will probably take longer to milk a mouse but will be safer than milking a buffalo. Is buffalo milk like buffalo chicken wings? that is the route google sent me. I don’t need to fix muffins with all these ingredients.

  7. I made these today and was shocked at how awesome they are!!! My son already ate half so I need to hide them!! Lol. I didn’t have potato flour or brown rice I substituted quinoa flour and used blueberries instead of currents. FANTASTIC!!!!

  8. Hi, MamaHawk. Try coconut sugar or coconut blossom nectar, or organic whole cane sugar or evaporated cane juice. These products can be used in amounts equal to those of xylitol, or 8-16 times the amount of Stevia.

  9. Hi, kcunanan. To the best of our knowledge, this sort of product (a whole grain gluten-free muffin) is not available ready-made. Most gluten-free muffin products are made with refined flours, which are not encouraged in this program.

  10. Hi, Capple. To read up on SWG, see the Club article here
    Regarding the sweeteners, Stevia is an herb that has no caloric value or impact on blood sguar while xylitol is a sugar alcohol that has 2/3 the calories of sugar, and only 25% the impact on blood sugar. Stevia’s sweetness is much higher than that of sugar, and so for most Stevia powders, 1/8 teaspoon is considered to be equivalent to 1 teaspoon of sugar; xylitol’s sweetness is fairly equal to that of sugar. Stevia is known to have a bitter aftertaste, while xylitol does not . I hope that helps.

  11. I made this this evening, but had to add 2 additional cups of milk to make any kind of batter. Not sure where I went wrong on the recipe. Just wondering if anyone else has had this problem. I also think I;d like them a little sweeter. I would probably make them again.

  12. Hi, Yankee42. For folks following a gluten-free diet, the above combination of flours is actually quite common (and conservative, as xanthan gum is not a component). I did add a tip about substituting for wheat flour a couple of comments below, and you could probably also do the same thing with quinoa flour.

  13. Hi, Moimjm. If you don’t like Stevia, try monk fruit sweetener, which you can substitute in the same amounts. You can also try xylitol, which you would use like sugar (so 1/2 cup for this recipe). The program does not recommend high fructose sweeteners such as agave, as they could work against your efforts here.

  14. Hi, GailKass. Instead of butter: If you want a taste similar to butter, you can use an organic vegan butter alternative (i.e. Earth Balance); if you don’t mind a slightly different flavor, a popular alternative is solid coconut fat.

  15. I ask again, why so many different flours, is there not 1 type of pastry flour that is healty and can substitute regular flour when making baked goods. Can SWG flour be used to replace regular flour in most receipts?

  16. Is it possible to not have to buy all kinds of flours? They all cost more money than I want to spend to find I don’t like the end result. I would suggest you make it a little easier and less costly to make something you may not like and are stuck with all kinds of flours you will not use again.

  17. Regarding flour substitution, coconut flour is not equivalent to wheat or other grain-based flours, and so cannot replace them at a 1:1 ratio. Because coconut flour is highly absorbent, very little is needed, and so you would substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour, while increasing the number of eggs (in general, for every cup of coconut flour, you will need to use six beaten eggs in your recipe in addition to approximately one cup of liquid such as milk). Note that this will result in a product that is higher in total and saturated fat, and so is not recommended here. Note that the flours in the recipe are already gluten-free, if that is what is being sought.

  18. Regarding sweetener questions:
    Stevia is a sweetener, available in most countries, definitely Canada. It is available in both powder and liquid form. The amounts are the same (i.e. 1/4 tsp = 1/4 tsp)
    Saccharin is not recommended, as it is artificial. In addition to possible risks with its use, it has been shown to impact the body’s metabolism in a way that works against weight loss efforts.
    Fruit sugar that is not in whole fruit has also been shown to have a negative impact on metabolism, raising the risk for conditions related to overweight such as high blood fats and fatty liver.
    For those who wish to substitute for Stevia, recommended sweeteners include monk fruit and xylitol.

  19. Why does this ask for Stevia syrup as well as the powder? As I have no syrup I want to use all powder, but do not know the conversion rate. You have answered this question elsewhere, but the other way round, i.e. the number of drops of syrup to make up I tsp of powder; for this recipe I need the amount (in teaspoons) of powder to equal a quarter teaspoon of the syrup.

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